Runners corner: Top 10 most important points about running

Friday

Jun 27, 2014 at 4:09 PMJun 27, 2014 at 4:09 PM

By Tom Licciardello

Running is the most basic and natural physical activity that nearly anyone can enjoy.Yet, thousands of pages have been written about running and its intricacies.From the legendary Jim Fixx book from the 1980s, "The Complete Book of Running" (followed soon after by "The Complete Book of Running 2") to "Born to Run," which re-ignited the barefoot running craze, this simple activity has given birth to hundreds of books filled with suggestions about how to make your running even better.Walk by the magazine rack and youíll find Runnerís World, Running Times, Marathon and Beyond, Ultramarathon Magazine, Running Times, Womenís Running, Trail Runner Magazine, and, of course, our local favorite, New England Runner.Who would have guessed there was so much to discuss?Interestingly, a close inspection of what has been written can typically be divided into several categories: the latest shoes/gear you need to have; how to run faster; how to run longer; how to deal with injuries and run happy.Not one to miss the boat, Iíd like to give my top 10 thoughts on these important running categories:1. The latest shoes/gear: Go to a running specialty store to find the best variety of running shoes and get the advice of the sales person who looks like a runner. Buy the latest technical gear. Itís really comfortable. Being comfortable will help with Nos. 2 and 3.2. How to run faster: Start by running slower and then increase your speed as you get stronger. This technique will not last forever.3. How to run longer: Start by running shorter and then increase your distance as you get stronger. This technique will not last forever.4-10. How to deal with injuries and run happy: It is estimated that upwards of 60 percent of all runners will suffer a running-related injury each year sufficiently serious enough to change planned runs. If this is the most natural ("Born to Run") activity for humans, why do so many get hurt?Iíll start with No. 4. Rest: The physiology of exercise tells us that we build strength not during the exercise period, but while in rest mode. Logic would suggest, then, that periods of hard training must be followed by periods of rest.5. Be social: Never miss an opportunity to run with a friend that trains at your level or perhaps just a bit above your running pace. Dump the headphones, and enjoy the company of a friend who just might get you to run a little longer and a little faster. The bonus is the amazing group of friends you will make.My closest friends are the ones with whom Iíve spent countless hours on the roads. Run with a friend for a long time, and youíll know more about that person than their own family.6. Mix it up: Non-runners tell me that they find running boring. Well, if you go to the local high school track and run around in circles everyday, it certainly is. Explore new routes as often as possible, even if you have to drive to a starting spot away from your neighborhood. Have you run trails lately? Thereís a place where youíll forget time and pace and enjoy the beauty that surrounds you. When youíre on vacation, go run. It will be new and exciting, and help keep off the requisite five pound weight gain on vacation.7. Make an annual goal to do something youíve never done before: Iím probably one of the worst examples of a runner with running streaks, but try something new as often as possible. That may mean jumping up from a 5K to a 10K or further, or it might be something as radical as using your running as a springboard to a brand new challenge. Own a bike? Try a sprint distance triathlon. Donít like the water? Try an obstacle course race like "Warrior Dash" or a "Spartan Sprint." Theyíre all the rage, and if you try one, youíll know why.8. Get strong: Running can become an obsession, and itís easy to believe that the effort put into running is all you need to be fit. Thereís no doubt that running is the fastest way to lose weight, gain aerobic fitness, and get strong legs. But thereís more to you than legs, and strength training becomes more critical the older we get. Join a strength training program that will guide you through the process of developing well-balanced strength. I love CrossFit, but there are numerous coached programs available. Besides, itís summer and youíre probably going to have to wear a bathing suit soon.9. Give back: If you are a member of the happy tribe of runners, pay it forward. You understand the benefits running has given you, so be a good example to others. Encourage while being patient. Married? If so, a happily married runner is one who got the spouse into running, as well. Have kids? Bring them to a road race that has a kidsí event. If they grow up loving the joy of running, you will have given them a precious gift. Volunteer at a race, and youíll become a lot more tolerant of race directors when you do.10. Take good care of yourself: Years ago, there was a perception that if you were a runner, you were guaranteed that youíd never have a heart attack. As a matter of fact, you could eat anything you wanted, because if you burn the furnace hot enough, you can burn anything. Not true.About three years ago, I was on a long training run with my pal and Boston Marathon Race Director Dave McGillivray. We were both complaining about the state of our running, and I commented on the recent spate of notable runners who had heart attacks. I told Dave that it motivated me to get a full cardiac work-up; Dave said, "I just did the same."Both of our doctors gave us clean bills of health.In November, Dave was diagnosed with several severe blockages that, thankfully, heís been able to handle with a very modified diet. Anyone who knows Dave will confirm that he is an incredible athlete, but also a terrible eater. That hot furnace couldnít do what his complete change of dietary habits has done.So, my No. 10 should be my No. 1. Eat well, moderate coffee and alcohol, learn to handle stress and get a cardiac check-up, not just a routine stethoscope on the chest, but a full-fledged exercise stress test.You owe that to yourself, and the ones who love you.Yes, I too had a doctor who told me three years ago I was just fine, just like Dave. And yes, I did make an appointment with Daveís new cardiologist. He said Iím fine, so I just ran the Mount Washington Road Race after a 17-year hiatus. I guess Iím healthy, but still just a bit crazy.Tom Licciardello is a founding member of the Merrimack Valley Striders. Licciardello has participated in 35 Bostonís and 88 marathons. He has also completed the Hawaii Ironman Triathlon. Professionally, he is a Certified Financial Planner and resides in North Andover with his wife, Lyn. He may be reached at tomlicc@verizon.net.